This meditation is what is most widely used in all traditions. Your breath is always available and obvious.
Instructions
Maintain your natural breathing throughout the meditation. Breathe in gently through your nose. Exhale gently through your mouth that is slightly open. Use the quiet times in the recording to develop the ability to be mindful of your breath.
Meditation
- Simply pay attention to your breath, noticing the breath as you inhale and exhale.
- Be with the inhalation and exhalation of the breath.
- If you are distracted by your thoughts, gently return to paying attention to your breath.
- If you are distracted by sleepiness, gently return to paying attention to your breath.
- Maintain mindfulness of your breath, while remaining relaxed yet alert.
- Be mindful of your breath.
- Allow your attention on the breath to subside and rest naturally.
After Meditation
- Were you able to be mindful of your breathing?
- Did you feel relaxed yet alert?
- Were you distracted by thoughts or sleepiness?
During the Day
Find opportunities to be mindful of your breath during the day by developing the ability to remember to do so. Notice how quickly you can calm the mind as you become familiar with paying attention to the breath.